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  6. Plantain raw vs. Jackfruit

Plantain raw vs. Jackfruit — In-Depth Nutrition Comparison

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Differences between plantain raw and jackfruit

  • Jackfruit contains less vitamin A and vitamin C than plantain raw.
  • Plantain raw's daily need coverage for vitamin A is 20% higher.
  • Jackfruit contains 2 times less fiber than plantain raw. Plantain raw contains 2.3g of fiber, while jackfruit contains 1.5g.
  • The amount of sugar in plantain raw is lower.
  • Plantain raw has a lower glycemic index. The glycemic index of plantain raw is 37, while the glycemic index of jackfruit is 75.

The food types used in this comparison are Plantains, raw and Jackfruit, raw.

Infographic

Plantain raw vs Jackfruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +160.9%
Contains more PhosphorusPhosphorus +61.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -50%
~equal in Copper ~0.076mg
~equal in Zinc ~0.13mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +101.9%
Contains more Vitamin B3Vitamin B3 +34.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B6 ~0.329mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain raw Jackfruit DV% diff.
Fructose 9.19g 11%
Vitamin A 56µg 5µg 6%
Vitamin C 18.4mg 13.7mg 5%
Iron 0.6mg 0.23mg 5%
Vitamin B1 0.052mg 0.105mg 4%
Selenium 1.5µg 3%
Carbs 31.89g 23.25g 3%
Fiber 2.3g 1.5g 3%
Choline 13.5mg 2%
Phosphorus 34mg 21mg 2%
Vitamin B6 0.299mg 0.329mg 2%
Potassium 499mg 448mg 2%
Calcium 3mg 24mg 2%
Magnesium 37mg 29mg 2%
Manganese 0.043mg 2%
Vitamin B5 0.26mg 0.235mg 1%
Vitamin B3 0.686mg 0.92mg 1%
Protein 1.3g 1.72g 1%
Vitamin K 0.7µg 1%
Folate 22µg 24µg 1%
Calories 122kcal 95kcal 1%
Vitamin E 0.14mg 0.34mg 1%
Copper 0.081mg 0.076mg 1%
Starch 1.47g 1%
Fats 0.37g 0.64g 0%
Net carbs 29.59g 21.75g N/A
Sugar 15g 19.08g N/A
Zinc 0.14mg 0.13mg 0%
Sodium 4mg 2mg 0%
Vitamin B2 0.054mg 0.055mg 0%
Saturated fat 0.143g 0.195g 0%
Monounsaturated fat 0.032g 0.155g 0%
Polyunsaturated fat 0.069g 0.094g 0%
Tryptophan 0.015mg 0.034mg 0%
Threonine 0.034mg 0.086mg 0%
Isoleucine 0.036mg 0.069mg 0%
Leucine 0.059mg 0.103mg 0%
Lysine 0.06mg 0.069mg 0%
Methionine 0.017mg 0.034mg 0%
Phenylalanine 0.044mg 0.052mg 0%
Valine 0.046mg 0.086mg 0%
Histidine 0.064mg 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more CarbsCarbs +37.2%
Contains more OtherOther +24.7%
Contains more ProteinProtein +32.3%
Contains more FatsFats +73%
Contains more WaterWater +12.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
44% 35% 21%
Saturated fat: Sat. Fat 0.195 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains less Sat. FatSaturated fat -26.7%
Contains more Mono. FatMonounsaturated fat +384.4%
Contains more Poly. FatPolyunsaturated fat +36.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.